Corporate Fitness Workshops

Fitness and Nutrition Workshops and Lectures

We conduct workshops and lectures for groups, organisations and companies. If you’re interested, please contact us at mail@teamfitnessguru.com

All lectures can be customised to your needs. Some topics that we do include:

1. Healthy Weight @ Work (Endorsed by HPB)
   Objectives for employers:
   • To encourage employers in cultivating healthy lifestyle practices among employees, which will translate to higher productivity, reduce the need for unnecessary health-related expenses and boost morale among employees.
   • To increase awareness on BMI and healthy ways to manage weight
   • Objectives for employees: Learn healthy lifestyle practices Learn to manage healthy weight levels
   • This is a 1 Hour Talk for a max of 40 people (includes a 10 minute Q&A) – conducted in English Topics Include:
   • Know your BMI Obesity
   • Causes and Risk Factors
   • Concept of Energy Balance Tips on How to Start and Maintain a Weight Loss Programme (includes Goal Setting, Managing Expectations & Weight loss misconceptions)
2. Healthy Weight @ School
3. Weight Management Programme
4. From Zero to Hero (Fitness workshop)
5. Get fit the fun way
6. Trim down your tummy easily
7. Nutrition in the 21st Century (1hr talk or 1.5 hour workshop)
   This talk covers healthy eating tips, supplementation – Is it necessary and what supplements are useful for you, shopping at the supermarket with ease, how to decide whether the nutrition information you read on the internet is credible and a quick look of how we can use the new nutrition pyramid in our everyday life.
8. Nutrition in the 21st Century (1hr talk)
   This talk covers healthy eating tips, supplementation – is it necessary and what supplements are useful for you, shopping at the supermarket with ease and how to decide whether the nutrition information you read on the internet is credible.
9. Cholesterol Management Workshop (Two 1-hour workshops)
   Did you know that two in ten Singaporean have high blood cholesterol levels? This workshop is especially designed to help you identify foods in your diet that could be causing a high blood cholesterol level and it recommends some of the dietary and lifestyle changes you can make to help manage your cholesterol levels.
10. Eating Healthy To Maintain Your Weight (1hr)
    Weight gain seems to be unavoidable these days especially if you are working in an office environment. Come find out some simple ways to help manage your weight. This talk covers counting calories, portion control and we also bust the myths of fad diets.

A popular and sample of such lectures are as follows:

TFG Fitness and Nutrition workshop (Sample, Customised Curriculum)

A) Nutrition

Session 1

• Acknowledge the importance of having a healthy weight
• Accept the reality and be motivated to lose weight
• Convert their emotional weakness to Strength
• Have a positive social network
• Uphold the Healthy Habits
• Understand the benefits of achieving a healthy weight

Session 2

• Acknowledge the importance of having a healthy eating
• Know each serving size for different groups
• Convert their sedentary life
• Have a positive life changes
• Uphold the Healthy Habits
• Understand the benefits of achieving a healthy weight

Session 3

• Learn caloric values and fat content.
• Limit your intake of total fat, salt and simple sugars
• Eat regular meals, no skipping or starving!
• Control external cues
• Learn to eat food slowly and stop when you feel full despite what is left on your plate
• Exercise regulary and consistently (make it part of your life style)
• Limit weight loss to not more than 21lbs per weeks (approx 7000 calories)

B) Fitness

Session 1

• Importance and benefits of being active and its role in weight management
• Appropriate types of exercises to engage in to lose weight i.e. range of aerobic based physical activity and weight bearing vs. non-weight bearing activities)
• Frequency, intensity and duration of each exercise session
• Precautions to be taken for individuals with any health related conditions
• Ways to plan the exercise session i.e. circuit, moderate intensity long duration, high-low intensity interval)
• Ways to build physical activity into their daily schedule i.e. incidental physical activity, such as walking/cycling from home to the MRT)

Session 2

• Role of strength training in promoting weight loss (increases lean body mass, thus increasing overall basal metabolic rate)
• How to plan a strength training session i.e. the different exercises (muscle groups), amount of weights, repetitions, sets and loading progression
• Identifying and addressing personal barriers to exercising and being more active daily
• Incorporating simple exercises at home  i.e. calisthenics, stretching exercises
• How to calculate total energy expenditure during an exercise session

Session 3

• Know how to programme a mixture of exercise sessions into a weekly and monthly exercise programme, to make it fun and sustainable for themselves
• To perform one exercise session that they have planned in their exercise plan